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Iron (Fe) Rich Foods


No.
Food Name
mg
(in 100g food)
1 Spices, parsley, dried 97.692
2 Cereals ready-to-eat, GENERAL MILLS, Whole Grain TOTAL 74.5
3 Cereals ready-to-eat, KELLOGG, KELLOGG'S Complete Wheat Bran Flakes 62
4 Cereals ready-to-eat, KELLOGG, KELLOGG'S PRODUCT 19 60.3
5 Cereals ready-to-eat, GENERAL MILLS, TOTAL Corn Flakes 60
6 Spices, celery seed 45
7 Spices, oregano, dried 44
8 Spices, cinnamon, ground 38.26
9 Cereals ready-to-eat, GENERAL MILLS, CHEERIOS 34.4
10 Cereals ready-to-eat, KELLOGG, KELLOGG'S CRISPIX 33.137
11 Cereals ready-to-eat, GENERAL MILLS, TOTAL Raisin Bran 32.709
12 Cereals ready-to-eat, rice, puffed, fortified 31.714
13 Cereals ready-to-eat, wheat, puffed, fortified 31.666
14 Cereals ready-to-eat, GENERAL MILLS, Corn CHEX 30
15 Cereals ready-to-eat, GENERAL MILLS, Honey Nut CHEX 30
16 Cereals ready-to-eat, GENERAL MILLS, Rice CHEX 30
17 Spices, curry powder 29.5
18 Spices, pepper, black 29.047
19 Seaweed, spirulina, dried 29.032
20 Cereals ready-to-eat, KELLOGG'S FROSTED MINI-WHEATS, original 29
21 Cereals ready-to-eat, GENERAL MILLS, Wheat CHEX 28.999
22 Cereals ready-to-eat, KELLOGG, KELLOGG'S Corn Flakes 28.999
23 Cereals ready-to-eat, KELLOGG, KELLOGG'S FROSTED MINIWHEATS, bite size 28
24 Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain 27.968
25 Mollusks, clam, mixed species, canned, drained solids 27.964
26 Cereals ready-to-eat, GENERAL MILLS, WHEATIES 27
27 Cereals ready-to-eat, GENERAL MILLS, KIX 27
28 Cereals ready-to-eat, GENERAL MILLS, FROSTED WHEATIES 27
29 Cereals ready-to-eat, KELLOGG, KELLOGG'S SPECIAL K 26.999
30 Snacks, CHEX mix 24.691
31 Spices, paprika 23.809
32 Cereals ready-to-eat, KELLOGG, KELLOGG'S COCOA KRISPIES 22.193
33 Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE 20.656
34 Cereals ready-to-eat, KELLOGG, KELLOGG'S FROOT LOOPS 20.4
35 Cereals ready-to-eat, QUAKER, CAP'N CRUNCH'S PEANUT BUTTER CRUNCH 19.814
36 Cereals ready-to-eat, QUAKER, CAP'N CRUNCH 19.111
37 Cereals ready-to-eat, QUAKER, CAP'N CRUNCH with CRUNCHBERRIES 19
38 Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN Original 17.6
39 Baking chocolate, unsweetened, squares 17.389
40 Malted drink mix, chocolate, with added nutrients, powder 17.38
41 Leavening agents, yeast, baker's, active dry 16.5
42 Cereals ready-to-eat, GENERAL MILLS, TRIX 15
43 Cereals ready-to-eat, GENERAL MILLS, REESE'S PUFFS 15
44 Cereals ready-to-eat, GENERAL MILLS, CINNAMON TOAST CRUNCH 15
45 Cereals ready-to-eat, GENERAL MILLS, APPLE CINNAMON CHEERIOS 15
46 Cereals ready-to-eat, GENERAL MILLS, GOLDEN GRAHAMS 15
47 Cereals ready-to-eat, GENERAL MILLS, COCOA PUFFS 15
48 Cereals ready-to-eat, GENERAL MILLS, HONEY NUT CHEERIOS 15
49 Cereals ready-to-eat, GENERAL MILLS, LUCKY CHARMS 15
50 Cereals ready-to-eat, GENERAL MILLS, BERRY BERRY KIX 15
51 Seeds, pumpkin and squash seed kernels, roasted, with salt added 14.955
52 Cereals ready-to-eat, KELLOGG, KELLOGG'S FROSTED FLAKES 14.516
53 Spices, chili powder 14.23
54 Mollusks, clam, mixed species, raw 13.976
55 Cereals ready-to-eat, KELLOGG, KELLOGG'S APPLE JACKS 13.9
56 Cereals ready-to-eat, QUAKER, Honey Nut Heaven 13.897
57 Cocoa, dry powder, unsweetened 13.888
58 Malted drink mix, natural, with added nutrients, powder 12.714
59 Chicken, liver, all classes, cooked, simmered 11.632
60 Leavening agents, baking powder, double-acting, straight phosphate 11.304
61 Braunschweiger (a liver sausage), pork 11.199
62 Leavening agents, baking powder, double-acting, sodium aluminum sulfate 11.086
63 Cereals ready-to-eat, wheat germ, toasted, plain 9.13
64 Tomatoes, sun-dried 9
65 Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type) 8.933
66 Cereals ready-to-eat, GENERAL MILLS, RAISIN NUT BRAN 8.2
67 Cereals ready-to-eat, GENERAL MILLS, HONEY NUT CLUSTERS 8.2
68 Leavening agents, baking powder, low-sodium 8.2
69 Turkey, all classes, giblets, cooked, simmered, some giblet fat 7.71
70 Cereals ready-to-eat, KELLOGG, KELLOGG'S RAISIN BRAN 7.606
71 Wheat flour, white, cake, enriched 7.321
72 Chicken, broilers or fryers, giblets, cooked, simmered 7.041
73 Potatoes, baked, skin, without salt 7.034
74 Dill weed, fresh 7
75 Mollusks, oyster, eastern, cooked, breaded and fried 6.952
76 Waffles, plain, frozen, ready -to-heat, toasted 6.909
77 Mollusks, oyster, eastern, wild, raw 6.654
78 Cereals, Malt-o-Meal, plain, prepared with water, without salt 6.429
79 Cookies, molasses 6.4
80 Cereals ready-to-eat, GENERAL MILLS, BASIC 4 6.4
81 Seeds, sesame seed kernels, dried (decorticated) 6.375
82 Parsley, raw 6.2
83 Cereals ready-to-eat, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Cereal 6.2
84 Cereals ready-to-eat, KELLOGG, KELLOGG'S CORN POPS 6.193
85 Beef, variety meats and by-products, liver, cooked, pan-fried 6.164
86 Nuts, cashew nuts, oil roasted, with salt added 6.067
87 Cereals ready-to-eat, KELLOGG, KELLOGG'S RICE KRISPIES 6.06
88 Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) 6.044
89 Nuts, cashew nuts, dry roasted, with salt added 5.996
90 Crackers, rye, wafers, plain 5.909
91 WORTHINGTON FOODS, MORNINGSTAR FARMS "Burger" Crumbles 5.818
92 Cereals, QUAKER, corn grits, instant, plain, prepared with water 5.81
93 Cereals, CREAM OF WHEAT, mix'n eat, plain, prepared with water 5.697
94 Crackers, saltines (includes oyster, soda, soup) 5.666
95 KELLOGG'S Eggo Lowfat Homestyle Waffles 5.571
96 Nuts, pine nuts, dried 5.537
97 Oat bran, raw 5.414
98 Snacks, beef jerky, chopped and formed 5.404
99 Rice, white, long-grain, parboiled, enriched, dry 5.259
100 Snacks, pretzels, hard, plain, salted 5.2


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